2100-Asanas_-The-Complete-Yoga-Poses-Daniel-Lacerda

EASY POSE: KNEES HIGH
Easy Pose
Sukhasana
(suk-AHS-uh-nuh)
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
How to Perform the Pose:
1. Begin by sitting on the floor with both your legs straight out in front of you. Engage your mula
bandha, uddhiyana bandha, and ujjayi breathing.
2. Exhale as you bring your feet toward you and cross them at the ankles. Keep the soles of your feet
flat on the floor and your knees in line with your shoulders.
3. Inhale, stretch your arms up to the sky to lengthen your spine, and exhale as you bring your elbows
together on the inside of your knees.
4. Inhale as you open your palms up to sky with your fingertips pointing to the outsides. Exhale as
you bring you thumbs and pointer fingers together.
5. Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the
stretch.
6. Exhale as you release the pose, coming back to starting position with both your legs straight out.
Modification: knees in line with the shoulders, elbows to the inside of the knees
sukha = easy, lightness